Russian Squat masters does Freefaller with Coan Deads

Freefaller · 21 Sep 2015 at 20:37

Decided to get back on Russian squat masters as I enjoyed the programme tremendously last time.

I've lowered my PBs a little on squats since I have to teach myself to squat again now that I have my lifting shoes but hopefully the 1RM tests will provide better depth and control.

I'm using these as my 1RMs

Squats: 200 (actual 215)
Bench: 150
OHP: 80 (actual 85)
Deadlift: 250

BW: ~92Kg

Targets:

Squat: 210+ (really want 220).
Bench: 150+
OHP: 80+
Deadlift: 260+

Rather ambitious - but I think I've got it in me. 620 total would be nice, pushing my Wilks score over 390. Dream would be to breach 400.

Overview of the programme:

I got days 1 & 4 mixed up, I'm doing high volume squats on Mondays and Bench on Fridays.

I should probably push my squat up - but it'll do for now. See how I fair.

mrthingyx · 21 Sep 2015 at 20:51

In for les gainzes

Freefaller · 21 Sep 2015 at 20:51

Day 1 - High volume squats & Bench

Usual mobility, plyometric warm up.

Bar*lots
60*8
80*8
100*6
120*5
140*5

160*3
160*3
160*3
160*3
160*3
160*3

Bench:

Bar*lots
60*8
80*6
100*5

120*2
120*2
120*2
120*2
120*2
120*2

Squats were ridiculous. Beltless, paused some of them. Good depth. Good speed. Sexy.

Bench again ridiculous. Paused. Fast. Freaky.

Something strange is going on!

No time for accessory work, I will do this during the week separately.

Freefaller · 22 Sep 2015 at 21:18

Ed Coan deadlift week 1

Usual mobility and plyometric warm up

Warm up

Bar
70*6
110*6
140*6
160*6
170*6

190*2

Speed Work

160*3
160*3
160*3
160*3
160*3
160*3
160*3
160*3

DB Rows:

47.5*8
47.5*8
47.5*8
47.5*8

DB Bench:

37.5*8
40*8
42.5*8
45*8

shroomz · 22 Sep 2015 at 21:47

Lookin' good, out of curiosity, how mangled are your thumbs after that? Mine are literally peeling, not even blisters that'll turn into calluses, just straight up peeling, and I'm not lifting nearly as much

Freefaller · 22 Sep 2015 at 22:56

Not really. My hands are completely callused though. But thumbs are relatively unscathed.

Freefaller · 23 Sep 2015 at 20:52

Day 3 - Shoulder work

Mobility and usual warm ups, voodooing too this afternoon.

OHP

Bar*6
30*6
40*6
50*6
55*6

62.5*3
62.5*3
62.5*3
62.5*3
62.5*3
62.5*9

Seated DB Side raises

10*6
10*6
10*6
10*14

Wide grip pull ups:

BW*6
10*6
15*6
20*6

Deception · 24 Sep 2015 at 07:02

Nice lifting FF

. What you gonna voodoo?

Freefaller · 24 Sep 2015 at 07:40

Elbows mainly.

Freefaller · 26 Sep 2015 at 14:48

Day 4 - high volume bench low volume squat

Lots of mobility as I was feeling uber tight.

Lots of warm ups on bar for bench

Bar*lots
60*8
80*8
90*8
100*5
100*5

120*3
120*3
120*3
120*3
120*3
120*3

Well that was easy. I managed to do most of them paused as well - so quite happy with that.

Deload Squats

Playing with foot position and set up.

Bar*lots
60*8
80*8
100*8
120*8
140*6

160*2
160*2
160*2
160*2
160*2
160*2

Hitting good depth well below parallel - nice neutral spine too, and overall pretty pleased:

And it's coming up nicely:

https://instagram.com/p/8F9blTtIgV/

BSS:

30*6
30*6
30*6
30*6

Dreamforger · 26 Sep 2015 at 17:32

Definitely 3 white lights!

Freefaller · 26 Sep 2015 at 17:49

With margin to spare which is good as that's what I've been after. Faster squatting but more confident depth.

Freefaller · 28 Sep 2015 at 22:03

Day 5 - High volume squat / low volume bench

Usual mobility, plyometric warm up.

Bar*lots
60*8
80*8
100*6
120*5
140*5

160*4
160*4
160*4
160*4
160*4
160*4

Vid of squats:

Dat depth:

Happy with squats today. Good speed and depth.

Bench:

Bar*lots
60*8
80*6
100*5

120*2
120*2
120*2
120*2
120*2
120*2

Bench was a struggle which is annoying as the 6*3 sesh was great.

mrthingyx · 28 Sep 2015 at 22:37

You and BennyC sharing shorts?

Nice. Very nice. :cool:

Freefaller · 1 Oct 2015 at 10:54

Deadlift day

Usual mobility and plyometric warm up

Warm up

Bar
70*6
110*6
140*6
160*6
170*6
190*4

210*2

Speed Work

170*3
170*3
170*3
170*3
170*3
170*3
170*3
170*3

DB Rows:

47.5*8
47.5*8
47.5*8
47.5*8

DB Bench:

40*8
42.5*8
45*8
47.5*8

mrthingyx · 1 Oct 2015 at 11:27

Phwoar... that dumbell bench looks nice. Very nice.

Steedie · 2 Oct 2015 at 12:58

Whole load of jooceyness in this log

I desperately want to have a session at your gym

Freefaller · 6 Oct 2015 at 10:11

Steedie said:
Whole load of jooceyness in this log

I desperately want to have a session at your gym

You'd be more than welcome

Freefaller · 6 Oct 2015 at 10:13

Mobility and usual warm ups, voodooing too this afternoon.

OHP

Bar*6
30*6
40*6
50*6
55*6

62.5*4
62.5*4
62.5*4
62.5*4
62.5*4
62.5*4

Seated DB Side raises

12.5*6
12.5*6
12.5*6
12.5*11

DB Rows:

45*8
45*8
45*8
45*12

Freefaller · 6 Oct 2015 at 10:16

Lots of mobility as I was feeling uber tight.

Lots of warm ups on bar for bench

Bar*lots
60*8
80*8
90*8
100*5
100*5

120*4
120*4
120*4
120*4
120*4
120*4

Could not get tight under the bar. Really struggled to get a good pattern going, left elbow was flaring out too.

Deload Squats

Playing with foot position and set up - think I have found my sweet spot.

Bar*lots
60*8
80*8
100*8
120*8
140*6

160*2
160*2
160*2
160*2
160*2
160*2

Depth keeping low, getting much more glute and quad drive out of the hole which is good.

BSS:

30*6
30*6
30*6
30*6